Category: soup

Mexican Street Corn is delicious but sometimes cumbersome to make. This soup is easy to stir together and brings those delicious flavors into a warm savory dish.

For some people corn can cause an inflammatory response. If you have done an elimination diet and do not see any effects of including corn in your diet, I hope you will enjoy this recipe. (If you struggle with inflammation and haven’t considered corn as a possible trigger food, you may want to eliminate it in all forms for a month and see if there is any improvement.)

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Mexican Street Corn Soup

The flavors of street corn in a warm creamy flavor filled soup. Fast and delicious!

Total Time30 minutes mins

Course: Main Course, Soup

Cuisine: Mexican

Keyword: cashew, corn

Servings: 4

Author: Chef Kim

Ingredients

• 2 tbsps Extra Virgin Olive Oil
• 8 cups Frozen Corn thawed
• 1 Yellow Onion large, diced
• 1 tbsp Chili Powder
• pinch cayenne more to your liking
• 1 tsp Sea Salt
• 6 cups Water
• 1/2 cup cashews
• 1/4 cup Nutritional Yeast
• 1/4 cup Lime juice
• 1/4 cup Cilantro

Instructions

• Heat oil in a large pot over medium-high heat. Add corn, onion, chili powder, cayenne and salt. Stir occasionally for 6 to 8 minutes, or until onion is soft.
• Scoop out 1/3 of the mixture and set aside.
• In a blender, blend the cashews with 1 cup of the water. Add this mixture to the pot with the remaining water.
• Bring to a boil and reduce to a simmer for 20 minutes.
• Use a handheld immersion blender to puree until smooth (or carefully transfer to a blender). Stir in nutritional yeast, lime juice and half the reserved corn mixture. Adjust seasoning as needed.
• Divide the soup into bowls and garnish with the remaining corn mixture, cilantro and additional chili powder (optional).

Are you looking for a light but nutrient packed soup that is great for lunch or light dinner with a salad, or as a brunch option? This roasted garlic asparagus soup hits the mark and tastes delicious.

Garlic is one of those ingredients I think we should all get more of, especially during the change of seasons when our immune system is more active and when we are dealing with unwanted inflammation, inside and out. Garlic helps to calm the flames of inflammation and supports good circulation and the immune system’s fight against inflections.

Asparagus is packed with essential vitamins, minerals and antioxidants that support cell growth and repair, improve bone health, reduce inflammation and have some anti-cancer effects. The fiber in asparagus supports good digestive health and the microbiome and even helps with weight loss.

Try this roasted garlic asparagus soup on your table this spring.

Miso bowls are one of those meals that are easy to prep ahead of time and have on hand as a grab-n-go option for lunch or a quick midweek dinner.

This fall miso bowl incorporates ingredients that capture the colors of fall, orange and yellow, green and red hues, as well as browns. And there’s no set quantity or combination, so you can choose what you like and have on hand.

Some veggies to consider include: peas, zucchini, celery, broccolini, bok choy, spinach, kale, chard, bell peppers, red cabbage, red onion, radish, carrots, yellow squash, scallions, mushrooms, chilis.

For the broth you can use premade broth, miso paste or bouillon. When I make this ahead as a meal jar, I add a spoonful of miso or bouillon and store it and then add boiling water when I’m ready to eat it. That makes it easy to take to work.

I also like to add both a veggie noodle like zucchini spirals and a rice ramen noodle. Lots of noodles make this a fun meal that anyone will enjoy.

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Fall Miso Bowl

A warming noodle soup full of colorful veggies.

Prep Time15 minutes mins

Cook Time5 minutes mins

Course: Soup

Cuisine: Japanese

Equipment

• 1 quart jar

Ingredients

• 1-2 cups veggie noodles – zucchini beet, turnip, carrot, sweet potato or squash (Some of these are usually available in the produce prepared section)
• 1-2 cups chopped veggies of choice broccoli, corn, peas, peppers, mushrooms, onions, bok choy, cabbage…
• ½-1 cup chickpeas optional
• 1 teaspoon fresh ginger grated
• 2 teaspoons of sesame oil
• 1 teaspoon of miso or organic Better than Bouillon
• 2 teaspoons coconut aminos or tamari

Instructions

• To make this ahead of time, add everything to a quart jar and store refrigerated.
• When ready to eat, add 3 cups of boiling water to the jar, let sit for 5 minutes. Stir well to dissolve the miso or bouillon and enjoy.
• To make right away, add chopped veggies to a soup pan and add broth, miso or bouillon and seasonings and bring to a simmer. If using rice noodles, add them once it comes to a simmer. Cook one minute, then use a fork or chop stick to separate the noodles. Stir gently and serve.
• Variation: Use rice ramen in addition to or in place of the veggie noodles.

This lovely Orange Ginger Carrot soup is so creamy and comforting, yet dairy free and delicious. The smooth sweetness and spiciness perfectly compliment each other. Carrots from the garden or farmers market have a natural sweetness that is far better than the bagged carrots that have been sitting for awhile. Full fat canned coconut milk makes for the best texture (I like natures forest brand), but light or carton coconut milk will work, too.  I like the flavor of  fresh ginger versus powdered ginger, but again, it will work if that’s what you have on hand. The orange can be substituted with orange juice. Feel free to adjust the amount of ginger and orange to your palate. This recipe can be doubled for a larger batch and freezes well.

This soup works throughout the year; it is tasty at room temp on a hot, muggy evening or is just as satisfying served piping hot on a cold winters night. I hope you’ll give it a try. Writing about it makes me hungry. Enjoy!

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Orange ginger Carrot soup

Luscious, creamy comfort in a bowl.

Prep Time10 minutes mins

Cook Time40 minutes mins

Course: Soup

Cuisine: American

Keyword: carrot, dairy free, ginger, gluten free,, orange

Servings: 4

Author: Chef Kim

Ingredients

• 1 medium onion, chopped
• 1 garlic clove, minced or pressed
• 2 lb carrots, peeled, sliced
• 4 cups vegetable broth
• 1 can full fat coconut milk
• 1 tbsp fresh ginger, grated or 1 tsp powdered
• 1 navel orange, peeled or 1/2 cup orange juice

Instructions

• In a medium soup pan, heat 1 tbsp of coconut or olive oil over medium heat. Add the chopped onions and let cook for 2-3 minutes to soften.
• Add the garlic and stir to combine and keep from browning, cook another minute.
• Add the sliced carrots, ginger and vegetable broth just enough to cover the carrots. Bring to a simmer and let cook for about 30 minutes, until carrots are tender.
• When carrots are tender, add the coconut milk. If using full fat, let the solid coconut cream melt. then remove from the heat.
• Transfer half of the carrots and broth to a blender and add the peeled orange or orange juice. If your blender top has a vent hole or removable center piece, remove it and cover with a kitchen towel to allow steam to release. Blend on low, gradually increase to high for about a minute. Blend remaining soup until smooth and creamy and combine in a serving pot.
• An immersion or stick blender can be used; however, the texture will not be quite as smooth.
• Garnish with pumpkin seeds or gluten free croutons if you want a little crunch.

  Enjoy

Right now, I am harvesting zucchinis everyday and have a lot to use. This is a great recipe that uses about three decent sized zucchinis. Its fresh and cooling for those hot summer nights. And super easy to just blend together.

Zucchini is one of those foods that’s pretty mild, so don’t be afraid to use those herbs and spices to enhance the flavor. It also makes a good replacement for oil in blended dressings because it adds body without the fat. This soup is even good without the oil and avocado if you prefer to lower the fat content, but you will lose some of the creaminess and mouthfeel that fat brings to the recipe. And don’t forget that zucchini makes a great pasta substitute, just spiralize or use a peeler to make noodles and then top it with pesto or marinara.

Zucchini has a variety of beneficial nutrients including: vitamins, minerals and antioxidants. One cup has 40% of the recommended vitamin A, which supports eye health and immune system. It is also rich in fiber and water, both help with gut function and benefit the microflora which in turn benefits our immune response.

So if you have a garden or CSA with zucchini in season, give this recipe a try and let me know how you like it. Another way to make it even more delightful on hot summer days is to dice a mango and add it to each serving bowl. the mango a curry play off each other and the juicy fresh and light flavor of the mango cools and brightens each bite.

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Cool Zucchini Soup (Raw, DF, GF, NutFree)

A delicious use of zucchini, this cooling soup is wonderful on a warm day. No need to turn on the stove.

Prep Time15 minutes mins

Course: Appetizer, Main Course

Keyword: creamy soup, dairy free, gluten free,, nut free, zucchini

Author: Chef Kim

Equipment

• Vita-mix or bender

Ingredients

• 1 ½ cup water or oat milk Or add 1/4 cup oats to water
• 2 cups zucchini roughly chopped
• 2 stalks of celery
• 2 Tbsp lemon juice
• 2 Tbsp olive oil
• 2 tsp white miso
• 2 cloves garlic
• 1 tsp curry powder
• ½ tsp sea salt
• Dash cayenne
• 1 avocado
• extra olive oil for drizzle optional
• 1 zucchini finely diced or spiralized for texture

Instructions

• Blend all ingredients except avocado and diced zucchini until smooth. Add avocado and blend again until creamy and emulsified. If you want warm soup, a Vita-mix on high for two minutes will warm it. Or gently warm on the stove over medium low heat. Pour into bowls and top with diced zucchini and optional oil drizzle.
• Variation: Omit curry and substitute 2 Tbs fresh dill (2 tsp. dry).

Notes

Try these as a topper to add variety and flavor: diced mango, thinly sliced radish, micro greens or sprouts.

This creamy satisfying soup is really easy to pull together.

Cook everything in one pot, when the carrots are nice and soft, blend using an immersion blender or transfer the soup in batches to a blender. To get a super smooth soup, you need to blend a little longer than you think, usually a full minute, scrape the container sides and another 30 seconds of blending. Using the immersion blender does not get as smooth a texture as a blender. Just FYI.

To change the flavor a little, sometimes I’ll add a sweet potato and/or a cup of orange juice or both. But it’s delicious without!

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Ginger Carrot Soup

Creamy with a little kick!

Prep Time15 minutes mins

Cook Time30 minutes mins

Course: Soup

Cuisine: American

Keyword: carrot, ginger, plant-based, vegan

Servings: 6

Author: Chef Kim

Equipment

• dutch oven
• knife
• blender or immersion stick blender

Ingredients

• 1 cup onion chopped
• 2 garlic cloves minced
• 1 T fresh ginger diced (adjust to liking)
• 2 pounds carrots sliced
• 4 cups vegetable broth
• 1 can full fat coconut milk

Instructions

• Dry sauté or use a little oil to sauté onions until soft but not brown.
• Add garlic and ginger and cook stirring for 1 minute.
• Add carrots and just enough broth to cover the vegetables.
• Bring to a boil and then turn down heat to simmer for 20-30 minutes, until carrots are tender.
• Add the coconut milk and stir to incorporate.
• In batches, transfer the soup to a blender and blend until completely smooth. If desired, add more broth to reach consistency you like. Or use an immersion blender in the pot.
• Season with salt and pepper if desired.